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The main objective of doing any muscle building exercises is to increase size and gain lean muscle mass.  Sounds Simple.  The problem is that we are all inundated with a constant stream of exercises and programs that  contradict each other and make it all seem so complicated.

Muscle Building Exercises – Compound

So let’s go back to the basics..

Compound Exercises. These exercises use free weights, are simple to perform and target a large group of muscles in each exercise variation.  Some you will know and others will be new to you, but either way they are your best bet to building muscle fast.

The key to compound exercises successful is that they allow you to use a full range of motion and target multiple muscles at one time, thereby reducing the time that you need to spend in the gym.  You can thenwork harder on a smaller set of exercises for bigger gains.

Also, the more muscles that you work in a session, the larger the impact on your metabolic rate and thereby the more fat you can burn in conjunction.  Double win!

The question is then which compound exercises should you use?  For myself I use the list of compound exercises below and then cycle them so that my muscles are challenged in different ways.

I also use heavy weights and push yourself to failure for best results, and keep adding reps or weight as needed to ensure your muscles are really pushed.

For those muscles that are not pushed enough during the main compound exercises I will also add a couple of isolation exercises to focus on these areas.  Remember that these should only be add-ons and not the main deal.

The best compound muscle building exercises are:

Deadlift

Pushups- weighted feet elevated

Clean and Press

Bent Over Row

Squats

Bench Press

Pull-Ups

I will be spending some time outlining how to do these exercises in future posts.  For those of you that want to get the ultimate workout in quick time then I also recommend the program below.  Incredible results.